If your natural radiance has dimmed, it might be sugar, not your skincare routine, to blame. If you’ve been filling up with sugary snacks, processed food, refined carbs or one too many glasses of wine it will show up on your skin through a process called glycation, which breaks down collagen and accelerates aging in the skin.

What sugar does to your skin

Glycation is triggered when glucose and fructose molecules bind to proteins in the body. This chain of ugly reactions breaks down collagen and elastin, the structural fibers that keep skin firm, smooth, and supple. The result? Premature aging, sagging, fine lines and wrinkles.

How glycation leads to premature aging

Beyond accelerating aging, sugar causes spikes in insulin, which can ramp up hormones linked to excess oil production, setting the stage for breakouts. It also triggers inflammation and oxidative stress, which dull the complexion and disrupt skin’s natural balance. And yes, sugar is dehydrating too. 

What to eat for healthier, sugar-proof skin

You can eat your way back to a natural glow. Think a balanced diet packed with a rainbow of vitamin, mineral and antioxidant-packed vegetables, some fruits (but not too many), healthy fats and high quality protein. And give it time. The skin takes up to 12 weeks to regenerate and new cells to come to the surface. In the meantime, you may notice more energy, less bloating and a decrease in cravings.

These are five of our favorite nutrition-packed foods for healthy skin.

Superfood 1: Oatmeal – Low GI and loaded with skin nutrients

Low GI oatmeal is not only good for regulating blood sugar it keeps you feeling full for longer. Why is it great for skin? It’s packed with antioxidants, magnesium, vitamin B, zinc and iron, which are crucial for collagen production and a healthy-looking complexion.

Superfood 2: Berries – Antioxidants that defend and repair

Fruit is naturally high in fructose, and counterintuitive as it sounds, too much isn’t great for skin. But berries are mini skin-loving superstars loaded with nutrients but low on the glycemic index. Blueberries, blackberries, raspberries, blackcurrants, and goji are packed with vitamins A, C, E and K, and antioxidant polyphenols. These mighty bits of goodness promote healthy collagen, mop up aging free radicals, reboot skin’s natural defenses and visibly repair environmental damage.

Superfood 3: Fatty fish – Essential fats to calm and protect

These nutritional powerhouses are packed with healthy fats and omega 3 essential fatty acids EPA and DHA which help repair cells and reduce the inflammation that contributes to blemishes. Studies have also shown that omega fatty acids may reduce skin’s sensitivity to UV and sun damage. They’re also a prime source of antioxidant vitamin E, which helps protect skin against free radicals that contribute to sagging and wrinkles. Take your pick from sardines, mackerel and salmon. If you don’t eat fish other excellent sources are chia, flax and pumpkin seeds, walnuts.

Superfood 4: Broccoli – Rich in skin-supportive vitamins A, C and E

Packed with plant protein and antioxidant lutein, which helps mop up free radicals and help prevent skin aging, broccoli is also loaded with vitamins A, C, and E – essential building blocks for collagen production and supple, smooth, elastic skin.

Superfood 5: Pumpkin – Rich in beta-carotene, a building block for healthy skin

Loaded with fatty acids, beta-carotene, and vitamins A, B, C, and E, low GI pumpkin helps boost collagen production to keep skin smooth and plump. Powerful antioxidants not only protect against future free radical damage but help visibly repair and restore healthy skin.